Fruits are an essential component of a well-balanced diet, but sometimes, we become so engrossed in our daily routines that we forget to include our daily fruit intake, which, as the saying goes, keeps the doctor away. For those on healthy low-carb or ketogenic diets, the fruit aisle can feel somewhat limited due to the high sugar content of many fruits.
To address this, some people turn to dried fruits as a convenient and nutritious snack option, and one fruit that often garners attention, especially during Thanksgiving and Christmas, is cranberries.
Are Dried Cranberries a Healthy Choice?
Dried cranberries are essentially fresh cranberries that have undergone the dehydration process, much like how raisins are made from dehydrated grapes. You may also know them as “craisins,” which is essentially the same thing.
As you may already know, I have a strong preference for homemade products over their store-bought counterparts, and this sentiment extends to cranberry products, whether it is cranberry juice or craisins. The reason for my emphasis on homemade cranberry products is that store-bought dried cranberries often contain added sugar and additional vegetable oil to prevent them from sticking together.
However, before we pass judgment on cranberry products, especially dried cranberries, let’s take a closer look at their nutritional content.
Calories in Dried Cranberries
Are dried cranberries high in calories? Can they be incorporated into a weight loss diet aiming for a calorie deficit? Let’s delve into the details. According to the USDA, a one-cup serving (approximately 160 grams) of dried cranberries contains:
Energy: 493 calories
Total carbohydrates: 132 grams
Dietary fiber: 8.48 grams
Total sugar: 116 grams
Net carbs: 123.52 grams
Protein: 0.272 grams
Fat: 1.74 grams
Sodium: 8 mg
Vitamin E: 3.36 mg
Lutein and zeaxanthin: 221 µg
Based on this nutritional information, we can conclude that dried cranberries have a low nutrient density due to their high content of added sugars.
Do Dried Cranberries Offer Any Nutritional Value?
Examining the nutrition facts of dried cranberries, we find that they are low in calories, not particularly high in protein or fat, and predominantly composed of carbohydrates. However, the main concern lies in the type of carbs they contain.
Dried cranberries have a tart flavor, which often leads manufacturers to add sugar to improve their taste. Compared to fresh cranberries, unsweetened craisins contain more calories and sugar. In a quarter-cup of fresh cranberries, you’ll find 11.5 calories, 3 grams of carbohydrates, 0.9 grams of dietary fiber, 1.1 grams of sugar, and 2.1 grams of net carbs.
Most of the carbs in dried cranberries come from sugar, and they have a glycemic index of 62 and a glycemic load of 19 (for unsweetened dried cranberries). Cranberries with added sugar have a glycemic load of 51 and a glycemic index of 65. In contrast, fresh cranberries have a glycemic index of 45 and a glycemic load of 5.5. This indicates that consuming dried cranberries can lead to spikes in blood sugar levels. Therefore, people with diabetes should be cautious about their consumption.
People with diabetes may opt for homemade cranberry juice as it’s low in carbs, but they should still monitor their intake. A cup of cranberry juice contains 30.6 grams of net carbs.
On a positive note, dried cranberries are a good source of fiber and rich in antioxidants that help combat inflammation and reduce the risk of chronic diseases. They are also a significant source of vitamins E, C, and K, as well as manganese and copper.
In summary, dried cranberries do have some nutritional value, but their high sugar content can be detrimental to health.
How Many Dried Cranberries Should You Eat in a Day?
Due to their high sugar content, excessive consumption of dried cranberries is not advisable. I would discourage adding them to your daily diet, particularly if you are concerned about their impact on your blood sugar levels.
If you must include dried cranberries (definitely not as a daily staple), it is advisable not to exceed a quarter-cup serving of unsweetened dried cranberries. This serving will provide you with 85 calories, 20 grams of sugar, 23 grams of carbohydrates, 1.5 grams of fiber, and 21.5 grams of net carbs. It’s best to avoid dried cranberries with added sugar altogether.
People following low-carb diets and those striving to manage their blood glucose levels should steer clear of dried cranberries.
Benefits of Dried Cranberries
Despite their high carb and sugar content, dried cranberries offer some health benefits attributed to their fiber content, antioxidants, and phytochemicals.
Health Benefits of Dried Cranberries
These potential benefits include:
Excellent Source of Fiber: Dried cranberries contain non-digestible carbs and fiber, which play a important role in promoting gut health. Soluble fiber, found in cranberries, forms a gel-like substance in the stomach and intestine, slowing down digestion and facilitating nutrient absorption.
Versatile Ingredient: While dried cranberries may not be particularly rich in nutrients, they do provide flavor. You can incorporate them into various dishes, such as snacks, cereals, baked goods, or salads. Be sure to check ingredient labels when using store-bought dried cranberries to ensure they are unsweetened.
Antioxidant Content: Dried cranberries are rich in antioxidants, particularly in the skin. These antioxidants, including flavanol polyphenols and other phytochemicals like myricetin, quercetin, peonidin, and condensed tannins, have anti-inflammatory effects.
Improves Oral Health: Cranberry compounds may have potential benefits for oral health and could serve as anti-caries agents.
Anti-Carcinogenic Properties: Some compounds in dried cranberries, such as A-type proanthocyanins, may help prevent attacks from the H. pylori bacterium in the stomach lining, reducing the risk of stomach cancer.
Promotes Heart Health: Cranberries can help lower blood pressure and improve lipid profiles, contributing to heart health.
Good for the Gut: The phytonutrients in cranberries possess anti-microbial properties, supporting the survival of probiotics in the gut.
Benefits for Women: Cranberry products may help prevent urinary tract infections (UTIs), particularly in women with recurrent UTIs, as they can reduce the incidence of such infections.
Side Effects of Dried Cranberries
Despite their potential benefits, dried cranberries can have negative effects, including:
- Abdominal Discomfort: Consumption of dried cranberries or other cranberry products may lead to nausea, diarrhea, and stomach upsets in some people.
- Kidney Stones: Excessive consumption of concentrated cranberry extracts can increase the risk of kidney stones due to their high oxalate levels.
- Drug-Nutrient Interaction: Cranberries can interact with blood thinners like warfarin, as they are a good source of vitamin K, which thickens the blood and may reduce the effectiveness of medications.
- Impact on Blood Sugar: Dried cranberries have a high glycemic index and load, potentially causing blood sugar spikes. People with hyperglycemia should avoid them, along with other dried fruits.
Which Is Healthier: Raisins or Dried Cranberries?
Both raisins and dried cranberries have their nutritional value and health benefits. Raisins are generally considered healthier than craisins because they do not contain added sugar. Raisins also have lower carbohydrate and calorie counts, higher fiber content, and more iron than dried cranberries.
In any case, both dried fruits can lead to insulin and blood glucose spikes and are best consumed in moderation or avoided altogether.